WOD Blog
 | Sat, Jan 24 |  |
 | Gymversary: Chip(10) & Lynn S(10) |
| 7 and 7 Saturday Jan 24 2026 | Warm up January 24 2026 |
7 and 7 Saturday Jan 24 2026 (Reps, Rx2, Rx3) Find a partner! And a white board. 7 and 7! 7:00 Bike (as many calories as possible) (swap as needed) 2:00 rest 2:00/RD (count reps per round) 1- Deadlift (185/115 135/95 115/65) 2- Ab mat sit ups 3- pull ups 4- KBS (53/35 35/25 25/15) 5- box jumps (24/20 20/16 Plates) 6- double unders / Singles 7- Push press (95/65 55/45 Bar) *Score is total reps +++ cals on bike*
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| 1st | 253 Rx | Emily M Sat, Jan 24, 2026 | | 2nd | 551 Rx3 | DeVonna Sat, Jan 24, 2026 | | 3rd | 490 Rx3 | Rebecca F Sat, Jan 24, 2026 | | 1st | 637 Rx | Jacob Br Sat, Jan 24, 2026 | | 2nd | 557 Rx | Scott P Sat, Jan 24, 2026 Aaron Sat, Jan 24, 2026 | | 3rd | 516 Rx | Christian L Sat, Jan 24, 2026 Cole D Sat, Jan 24, 2026 |
| Rebecca F | 490 Rx3 | | | Penelope | 374 Rx3 | | | Prelsey | 490 Rx3 | | | Rusty | 386 Rx3 | | | Aaron | 557 Rx | | | Tabor | 386 Rx3 | | | Scott P | 557 Rx | | | Cole D | 516 Rx | | | Christian L | 516 Rx | | | DeVonna | 551 Rx3 | | | Jacob Br | 637 Rx | | | Emily M | 253 Rx | Solo | | Léa | 637 | MOD | | Shashank K | 551 Rx3 | | | Cody P | :) | scaled |
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Warm up January 24 2026 (Time) 1:00 bike 8 twisted cross 8 Spider-Man 6 seal to down dog 10 90/90 hip rotations 8 goodmornings 20 penguin taps 1:00 bike Banded shoulder stretch Elevated pigeon Elevated child’s pose 2 min to warm up jump rope :10 sec dead hang 5 scap pulls 5 kip swings 3 strict pull ups 3 pull ups 5 DL 5 high pulls 3 muscle clean 3 power clean 3 strict press 3 push press 10 sit ups 4 box step ups 4 box jumps 5 RKBS 5 KBS Build bar to push press weight completing 3-5 reps before adding DL weight WOD
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